One life: healthier, happier

Easy and Balanced Pasta Salad

Here’s a simple and delicious recipe:

Whole Grain Tuna Pasta Salad


  • 8 oz (about 225g) whole grain pasta (such as whole wheat or multigrain)
  • 1 can (5 oz or 140g) tuna, drained and flaked
  • 1 cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1 cup baby spinach leaves
  • 1 cup arugula leaves
  • 1/2 cup olives (green or black), whole or sliced
  • 2 tablespoons black sesame seeds
  • 3-4 tablespoons extra virgin olive oil
  • Salt and pepper, to taste
  • Optional: Fresh lemon juice for a citrusy twist


  1. Cook the Whole Grain Pasta:

    • Bring a large pot of salted water to a boil.
    • Add the whole grain pasta and cook according to the package instructions until al dente.
    • Drain the pasta and rinse it under cold water to stop the cooking process. Allow it to cool completely.
  2. Prepare the Vegetables and Tuna:

    • In a large mixing bowl, combine the cooked and cooled pasta, drained tuna, diced cucumber, halved cherry tomatoes, baby spinach leaves, arugula, and olives.
  3. Add the Black Sesame Seeds:

    • Sprinkle the black sesame seeds over the salad. These seeds add a nutty flavor and a pleasant crunch.
  4. Dress the Salad:

    • Drizzle the extra virgin olive oil over the salad. Add salt and pepper to taste.
    • Optionally, squeeze fresh lemon juice over the salad for a citrusy zing. Toss everything gently to combine and coat the ingredients evenly with the dressing.
  5. Chill and Serve:

    • Cover the salad and refrigerate for at least 30 minutes before serving. Chilling allows the flavors to meld together.
    • Just before serving, give the salad a final toss to redistribute the dressing.
  6. Serve and Enjoy:

    • Serve the pasta salad chilled, garnished with extra black sesame seeds and fresh herbs if desired.

This pasta salad is not only easy to prepare but also incredibly nutritious and flavorful.

Enjoy your balanced and wholesome meal!